Category: Uncategorized

Cheese sauce. For some people- myself included- these two words conjure up images childhood pasta dishes, enjoyed messily much to our parents chagrin; to others this is a revolting thought, that bears the hashtag #DirtyDairy. Who knew that something seemingly so harmless could be so polarizing?

As my cleanse draws to a close, and I reflect on the experience, I have to say that I didn’t realize how much I enjoy cheese; barring the first two days, where in which I craved everything, the craving that almost got the best of me many times was my craving for cheese. It isn’t until now that I realize how deep my love for cheese runs.

I worked tirelessly to prepare meals that could satiate my cheese tooth; and I shared one of my valiant efforts on JoyousHealth with my Thyme Almond Cheese Beet Stacks– but I will admit that I grew tired of nut cheese, while still craving something cheesy. Enter Nutritional Yeast recipes or ‘Nooch as I heard the lovely Michelle from SolGloWellnesscall it.

Nutritional Yeast is a deactivated yeast product that comes in flake form. Now before you turn up your nose at the thought of yeasty cheese, hold tight, I’ll explain.

The flavor of nutritional yeast recipes is cheesy, salty and creamy, which is perfect when craving cheese; but the best parts of ‘nooch are the health benefits. Nutritional yeast recipes provide a complete protein, are low in fat and 100% dairy, gluten and sugar free; and for those who eat a vegan or vegetarian diet, you have a friend in nutritional yeast recipes, as they are a great source of B12 vitamins, which are often deficient in both of those dietary lifestyles. On average, 2 tablespoons of ‘nooch provides 60 calories with 5 g of carbohydrates (4 of which is fiber); while one serving provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. It is also a source of selenium and potassium. Not bad for yeast, huh?!

I’m gearing up for a number of gluten free cooking classes, and the one thing that people kept asking me for was gluten free Mac and Cheese; and while there are many gluten free cheese sauces thickened with GF flour, I wanted to create a sauce that was vegetable based.

Now, celery root is often overlooked due to its bulbous outer appearance, but it is a pleasure in this sauce! Celery root has a slightly sweet aroma and when blended it becomes effortlessly creamy, without being heavy. By blending nutritional yeast and boiled celery root, a light, creamy and flourless cheese sauce is achieved; no foolin’! I fed this sauce to a card carrying carnivore and was told this was one of the best cheese sauces they’d ever tasted. The way you enjoy your cheese sauce is completely up to you, I served this over organic corn pasta, which has a very similar mouth feel to real pasta- but MUST be purchase organic; but it would also adorn quinoa or brown rice pasta very nicely. And for an extra flavor twist, whisk some into your eggs scramble in the morning, for a delicious flavor and nutrition boost.

In a pot heated to medium heat, melt the ghee and coconut oil; add the onion and cook 5 minutes until it becomes fragrant and transparent. Add ½ tsp salt, stir and cook an additional 2 minutes. Add the celery root, DO NOT STIR for 2 minutes; then stir and season with the remaining salt and pepper. Cook an additional 4 minutes, stirring occasionally.

Add the vegetable stock, just enough to cover the celery root. Bring to a low simmer and cook 20 minutes, until the liquid is almost gone and the celery root is falling apart. Place in a food processor, add the nutritional yeast and blend until smooth.

Have you ever worked with ‘nooch? If so, please share one of your favorite nutritional yeast recipes in the comments below!

Changes in our skin and body happen so subtly that it’s be hard to even realize it’s going on; and, believe it or not, our bodies start to age from puberty. Not only does our skin change, but age affects everything from our bone density to muscle mass. Knowing how our bodies change, decade by decade, is an effective tool in our anti aging arsenal; here’s what age looks like through the decades.

20’s

In our twenties our skin comes into its own, after the hormonal roller coaster that is the teenage years. New cells are replicating at an incredible pace, resulting in a plump and radiant complexion. Towards the end of this glowing decade, fine lines may start to appear on the forehead and around the eyes- certainly if we aren’t taking care of ourselves. This is very likely the most carefree of all decades- we can drink, we are exploring our sexuality and the world is our oyster; but skimping on sleep, skipping meals and consuming too much alcohol can and WILL deplete our bodies.

In our twenties bone density is at its peak, as is our metabolism; even brain power peaks at 22. This is the decade to build a strong foundation for our healthy futures; the time to start an exercise program and adopt healthy eating habits is most certainly within this carefree and vital decade.

30’s

This is the decade that the natural decline of fitness may begin to show its age with slight weight gain and mild difficulty losing weight. The ageing process will begin to show, slightly, on our faces; fine lines become more evident, pores may be enlarged and more noticeable and radiance may be in decline. Our bodies are no longer immune to small changes, slight stiffness in muscles and joints could lead to injury; and breasts will likely feel less full, due to many factors, such as breastfeeding and pregnancy. In our 30s fertility is half of what it used to be – but that’s not going to slow us down! During this decade it becomes crucial to eat a balanced diet and keep weight in check.

40’s

In our 40s, we are wiser and more confident in who we have become; which comes from years of self discovery. Along with wisdom comes more pronounced wrinkles and skin that is becoming drier and less supple, as menopause and peri-menopause creeps in. As the levels of female hormones decline, fat settles on the abdomen and it becomes more difficult to lose it. Other age related changes are also beginning to show; our eyesight and hearing isn’t what it used to be and our hearts aren’t as youthful as they once were. Pumping blood around the body becomes a more difficult task, due to lost elasticity in the blood vessels.

The 40s is the age where breast awareness is beyond important- it’s important in all decades; but incidences of breast cancer rise sharply during our 40’s and 50’s. Being proactive and aware is THE lesson for this decade.

The best advice and the thing to keep in mind throughout the years is that a healthy diet and sustained exercise have been shown to cut body fat, blood pressure and memory loss. Waiting until Monday or next month to turn over a new healthy leaf is passive approach to health. Start NOW; making the choice today to live our best lives, is a decision that our skin and body will thank us for, for decades to come!

I love the idea of sprouting, in fact I sprout my nuts and seeds prior to make them into milk; but as far as sprouting beans and other things, I have never gotten around to it.

Sprouting in a mason jar, although a noble feat, just never appealed to me; so when I was invited to apply to be a part of the Bio-Snacky Sprouting Challenge, where in which I would get my very own counter top sprouter, I was chuffed! The ability to effortlessly sprout in my own kitchen was extremely desirable to me.

So why on earth am I so excited to sprout?

Well, the sprouting process increases enzyme activity by over 50% and increases the vitamin capacity by 3-4 times; this is huge when we are talking about getting the most bang for our nutritional buck. When we sprout we introduce raw, living foods into our bodies that are able to nourish us at a cellular level. That is, of course, the cliff notes version!

The bio snacky original seed sprouter, is a compact little machine that makes growing sprouts and herbs at home easy and fun- because when is easy not fun?! And the compartmentalized system enables us to sprout 3 different kinds of seeds at once. Best part, it’s dishwasher safe! Easy, fun and convenient- I like!

Today I started sprouting, and I am so excited to share my results with you; I am looking so forward to sharing some delicious recipes that feature my homemade sprouts.

You can follow all the fun and see what other sprouters are up to by:

Following the hashtag #bioSnackySprouts

Follow myself on Twitter @VitalityGuide and also @AVogel_ca

And be sure to join all the sprouting enthusiasts on July 2nd for our wrap up Twitter party- it’s going to be BIG!

BEWAREI also want to touch on store bought conventional sprouts. In recent years, sprouts of all kinds have been infected with salmonella- yes, you read that right, salmonella; so sprouting at home has become even more desirable. As a caveat, my dear readers, I bid you to know where your sprouts come from and/or cook them to ensure that the disease is killed.

February is heart month; and along with sporting as much red clothing as our wardrobes will allow, it is also important to prioritize heart health through the food we eat. Heart disease and stroke claims more women’s lives than breast cancer, yet most women don’t give their heart a second thought- unless of course it gets broken. Oftentimes we aren’t alerted to our heart health until something goes wrong; and some people don’t get a second chance at health. Which is why we should all, men and women alike, endeavor to eat to beat cardiovascular disease.

This delicious recipe loves our hearts and our taste buds; because if it doesn’t taste good, we aren’t going to eat it.

Shrimp is very low in fat, making it a favorable meal for those on a diet; and a mere 4 oz. serving contains 28% of our daily requirement for vitamin B12. Vitamin B12 is crucial to our hearts because it keeps homocysteine levels in check; raised homocysteine levels are responsible for damaged arterial walls, leading to an increased risk of cardiovascular problems. Like many other sea dwellers, shrimp is high in cardio protective omega 3 fatty acids; which are necessary to reduce inflammation and for the prevention of blood clots. 4 oz. of shrimp provides 15% of our daily requirement of these protective fats.

Almonds are a favorite in my kitchen because they are delicate in flavor and extremely versatile. This wonder nut lowers LDL (bad) cholesterol, therefore reducing heart disease risk; and contains natural plant sterols which reduces the amount of cholesterol in our blood- a result seen after only two weeks! A ¼ cup of almonds contains 25% of our daily requirement of magnesium; which is needed to block calcium deposits that cause blocked arteries and veins. Deficient magnesium levels increase free radical damage to our tickers- no good.

So you see why this recipe loves our hearts; but what about flavor? The coconut and almond creates a crispy crust that gives way to a meaty and delicious shrimp bite. By mixing coconut milk in with the egg, used in the breading process, the coconut flavor is through and through. These are delicious served alone; but even more enhanced when dipped in a simple mixture of chives, Greek yogurt, red chilies and salt.

I’ve never been big into baking, I’ve always found it a bit too finicky; with the difference between success and failure being 1 teaspoon of salt- I never liked those odds. But lately I have found comfort in baking; perhaps it’s the weather, or perhaps it boils down to my maturation as a chef- I couldn’t tell you really. Regardless, my baking chops have seen rise in their prowess, which has increased my desire to do it; so before we get stuck into this recipes, I want to say, if you are afraid of baking, don’t be- it gets better.

Gluten free has become quite the nutritional buzz word. Some people are just jumping on the bandwagon to be vogue and some people suffer from a real disease, celiac; regardless of why they have chosen to eliminate gluten from their diet, baking finds itself among one of the most misunderstood facets of gluten free living.

It true that wheat flour is Pandora’s Box and should be avoided at all costs, but this shouldn’t get you down as there are a great many flours that lend themselves nicely to baking; from Teff flour to quinoa flour the options are long and storied. While some flours require a gum of some type, either xanthan or guar, to bind all the ingredients together, some don’t require gums at all. Through trial and error I have discovered that quinoa flour doesn’t really need to be bound by another substance; which comes as good news, because the gums have been known to cause digestive upsets of their own.

When I was brainstorming recipe ideas for Yoso Coconut Yogurt the idea of yogurt cake came to me in a dream. I like cake, I love Yoso Chocolate Coconut Yogurt and I was in the mood to bake; the stars aligned and I set the wheels into motion. Baking for many is synonymous with eggs and wheat flour, but this does not have to be the case, vegan baking is possible. These vegan chocolate raspberry muffins came together like a dream; but as with most baking, vegan baking or regular baking, it is essential to not over work the batter, the result will be hockey pucks. Yes, I live in Canada aka the land of hockey, but pucks have their place, in my mouth is not one of them.

Because I am a raspberry fanatic, I threw some raspberries in the batter. I know they aren’t in season, but I could resist; when cravings knock, I generally answer.

Sift together flour, baking powder, baking soda, raw cacao and salt; and whisk to combine. In another bowl beat the coconut oil, olive oil and honey together for about 2 minutes, until it becomes frothy. Gently fold in flour mixture in 3 batches, alternating with Yoso Chocolate Coconut Yogurt; and then gently fold in raspberries. Be careful to NOT over mix the batter.

Spoon the batter in the prepare muffin tins to ¾ full; and place a raspberry on top. Bake for 25 minutes, or until a toothpick can be inserted and removed clean. Remove from oven and allow to cool on a rack.

Store in an airtight container for 1 week.

Be sure to check out my partner Yoso’s website to learn more about their chocolate and vanilla Coconut Yogurts.

We all have those days when we feel blah. We look in the mirror and instead of seeing strong, beautiful women, we see all the things we dislike about ourselves; a roll here, a wrinkle there, you name it. I have those days on occasion; where I find myself being over critical of everything. I get into a mood, I lose all motivation to exercise or cook healthy meals; and the negative self talk kicks into high gear. Serving only to feed the bad energy.

It’s seems to be a part of the female existence; because we, as women, tend to be very hard on ourselves. Questing for the perfect body, an amazing career and strong relationships can be a heavy burden to bear and it can get to be a little much. And, although it is easy to blame society and the media, the responsibility falls on us to stand together in solidarity; and shout from the rooftops that WE ARE PERFECT JUST THE WAY WE ARE.

Could I stand to lose 10 pounds? Maybe. Would I like to make more money? Who wouldn’t. But that doesn’t mean that who I am, in this very moment, isn’t worthy of happiness. Self love is so often calibrated on factors that have nothing to do with true love; and it can be so easy to attempt to measure our merits on things that have no bearing on our worth as women, mothers, daughter, wives and human beings.

I wax poetic about stopping the clock, losing weight, eating healthy; and I do this, not for the sake of vanity, but because I believe that we are all worthy of the abundance that living a healthy life brings. And when we fill our heads with negative thoughts, they begin to permeate our minds and deceive us into thinking that we aren’t worthy of this abundance.

Appreciating where we are at this very moment is easier said than done, I struggle with it all the time; but when a mood hits, being in the now is what helps me climb out of the doldrums and get my groove back. Taking the time to exercise, eat healthy and take inventory of the wonderful things I continue to accomplish on a daily basis goes a long way to helping me appreciate my station in life and my body- rolls, wrinkles and all!

From the Dukan Diet to the Paleo Solution, one cannot go a few days without learning about a new weight loss solution. The world is awash with books and media that claim to have the solution to all of our weight loss needs. Although I feel that most diets are malarkey, some are worth their weight; or at the very least a discussion.

Here’s how the most recent buzz worthy diets stack up!

The Paleo Diet SolutionThis diet is a sweets addict best friend as it promises to eliminate sugar cravings for good. Paleo proponents believe that our early ancestor’s diet of whole foods is far healthier than our modern over processed regime. This diet forbids chips, cookies and even the “healthy” pre packaged alternatives- if your great grandmother doesn’t know what it is, it’s not allowed; opting instead for three to four daily meals consisting of 4-8oz of lean protein like chicken, turkey or seafood, raw or lightly cooked vegetables and healthy fats, nuts and oils. The daily calorie intake on the Paleo plan hovers around 1200-1400 calories.

People who subscribe to the Paleo plan find themselves losing their cravings for chips and processed foods; as well as feeling light after meals, as opposed to heavy and weighed down. The Paleo plan, although a fan favorite, requires a lot of preparation in regards to meals; and although the meals are composed of simple ingredients, these ingredients require a peeling, chopping etc. And the lack of desserts is something that I find hard to maintain- a girl needs a treat every now and again.

The bottom line is that the Paleo Solution is a great one; eating a diet free of processed foods and rich in fruits, vegetables and lean meat will ALWAYS work. However, to make this plan slightly more attainable, for me anyways, I would need a sweet potato here and there.

The Raw Food Cleanse

The raw food trend is so hot these days; as a raw foods cleanse promises to reset our digestive tract and give us boundless energy. This three, seven, fourteen or twenty eight day cleanse is based on the theory that cooking depletes food of nutrients, so we should be eating fruits and vegetables in their raw state. This plan recommends fruit and vegetable juices, soups and salads; with a daily intake of calories of around 1200-1400 calories.

The upside to the raw food cleanse is that it is easy to follow, as this plan requires no cooking prowess whatsoever; however you need a juicer and blender in order to follow along- which can be an expensive mandate. And many people find themselves quitting as this plan isn’t sustainable for long periods of time and many find themselves LACKING energy as opposed to feeling rejuvenated. Personally, I would have a hard time sipping a green juice while my friends sipped on bubbly; but with that being said, a raw food cleanse for three to seven days is a fantastic way to kick start your digestion.

The 17 Day Diet

Most people would jump at the chance to lose weight in 17 days; hell, that would make me very excited, but this book’s title is misleading. According to the doctor who developed the diet, it takes 17 days for the body to recognize a diet as a habit and, therefore, slow our metabolism in response. He claims that the THREE 17 day cycles keep metabolism chugging at an optimal pace. Cycle one allows for 1200 calories daily of unlimited protein, non starchy vegetables and, early in the day, two low sugar fruits. In cycle two 2 healthy carbohydrates are permitted; while alternating between 1200 and 1500 calorie days. The third cycle permits fruits at any time of the day and one alcoholic drink per day. And as for maintenance, it recommends adhering to the diet throughout the week, while breaking on the weekends.

This diet is appealing as there is no calorie counting and it allots for a maintenance phase. However, most people find the first cycle a bit strict; and since there aren’t cheat days until cycle four, this can be tough to sustain. And although the doctor claims that this diet resets metabolism, there is no scientific evidence to support that; the reason people lose weight on this plan is because there is a reduction in calories, plain and simple. Ignoring the rules and simply sticking to 1400-1600 calories per day would suffice in any weight loss endeavor.

The Dukan Diet

This diet has been a media darling as of late, with a recent feature on the Dr.Oz show; but this diet is complicated. There are four phases that must be followed to the letter:

One This phase lasts 2-7 days, in which we consume low fat protein, water and 1 tbsp of oat bran to maintain regularity. Two Every other day, you add low carbohydrate vegetables until our weight goal is achieved. Three The addition of one piece of low sugar fruit, two slices of whole grain bread and one serving of cheese each day; plus one cheat meal a week. Four This is the maintenance phase, where we are allowed to eat anything so long as you follow these rules: three tablespoons of oat bran and 20 minutes of walking each day and one pure protein day a week.

This plan works because protein keeps us feeling full longer than carbohydrates do; regardless of that fact, phase one is understandably rough. Eating nothing but protein is hard on a digestive system, no matter how many tablespoons of oat bran we consume. Essentially this is Atkins 2.0, and since carbohydrates give us the energy we need to get through the day, we can have the tendency to feel listless during phase one.

On all these diets people lost weight and people floundered; that’s the nature of diets. And with all the literature out there, it would seem that dieting is rocket science; it isn’t. Incorporating a combination of all the best qualities of these diets would be ideal; but if I had to choose, I would pick the Paleo Diet Solution, if it was good enough for our ancestors, it’s good enough for me!

What diet would you pick?

And don’t forget to join my newsletter; and get Vitality straight to your email!

I have a confession; I hate drinking water. I’ve hated it as long as I can remember; and, although many would say that water is flavorless, I tend to disagree. Water is the ultimate in bland flavor. When a soup lacks flavor, we refer to it as watery, right?!

I’ve managed to meet my daily water requirements due in large part to my smoothie, tea and juice consumption; but recently, with the weather fluctuating so crazily here in Edmonton, my skin has been in revolt. I can only attribute this to the fact that I very rarely drink water as is. It would seem that the buck stops here.

However, no matter how well meaning my efforts, the flavor of water turns me right off; so what’s a natural foodie to do? Customize, that’s what!

Store bought water flavorings are full of sugar or, worse, artificial sweeteners; and they are completely useless when compared to nature’s bounty, which provides us with the necessary accoutrements to create fun flavored water!

Human beings are comprised of a whopping 83% water; muscles are 75% water and the brain, our control panel, is 74 % water; so to say that water consumption is important would be grossly understated. Every single metabolic process requires water to be carried out; we need it to digests and absorb crucial nutrients. Our livers love water because it helps to flush toxins out through our urine. Which is why we need to keep replenishing our supply; otherwise the water gets stagnant. We’ve all seen a pool that hasn’t been drained in months, it’s nasty; think of that every time you decide to skip water in favor of a coffee.

Experts believe that most of us carry on through life under hydrated; therefore making our blood work harder to circulate, resulting in brain fog and fatigue. And for those of us who want to keep our hearts healthy, staying hydrated helps to stave off heart disease by having positive effects on our blood viscosity, plasma viscosity, hematocrit and fibrinogen.

But that’s all super technical; when all that really bears repeating is DRINK MORE WATER!

By supercharging regular, plain old water with fruits, vegetables and herbs, we add punches of flavor in addition to antioxidants, vitamins and minerals. I went on a flavored water rampage; and was incredibly pleased with the results. Cucumber, mint and ginger make for a sassy water concoction that I, a diehard water hater, loved! And blueberry and rosemary water is bright and florally; words not typically used to describe water.

There are two ways to go about flavoring water; you can either steep the ingredients in cold water overnight; or steep the ingredients in boiling water for an hour. I was far too eager to wait a whole day; but the choice is entirely yours!

Sassy Cucumber, Ginger and Mint Juice

Makes 3 cups

1 lime, sliced

2 oz ginger, minced

5 oz cucumber, sliced

21 mint leaves

3 cups boiling water

Steep the ingredients in boiling water for 1 hour. Garnish with raspberry ice cubes.

Floral Infused Blueberry Rosemary Water

Makes 2 cups

½ oz rosemary, bruised

3 oz blueberries

2 cups boiling water

Bruise the rosemary by gently rubbing the leaves to release the flavors. Steep the ingredients in boiling water for an hour. Drain and serve with blueberry ice cubes

Fruit Cubes

In ice cube trays, add the fruit and cover with water; freeze and enjoy.

Many factors are associated in altering your life span for the better. The rate of aging can be slowed down by strictly sticking on to a healthy regime that comprises of a nutritious diet and being physically active. Some of the old age diseases like diabetes, high cholesterol, blood pressure and heart problems can be prevented by adopting healthy food habits. The following anti aging foods can be added to your diet to help you stay healthy and beautiful for decades to come!

This fruit has long been considered as an excellent anti aging food; leaving women with healthy glowing skin by the abundance of vitamin E. Diminished levels of toxins and cholesterol are brought about through its monosaturated fat content.

b. Arrange 4 layers of bread with a lettuce leaf, 2 slices of cucumber, a slice of avocado and a strip of cheese. Rest of the slices should be placed on the top. Cut the sandwich into triangles.

The robust flavor of broccoli has made it a favorite for many. Enriched with vitamin A, vitamin C and vitamin K present aids in the strengthening of your bones. The fiber content ensures regularity and helps you to stay fit.

b. To this add onion and celery. keep stirring till the onions are soft, then add parsley and garlic and sauté till the aroma is released.

c. Put broccoli and water. Bring to a simmer till it is soft.

d. Blend the soup with a blender in small amounts. Serve with salt and pepper.

Omega 3 fatty acids, present in fish, play a significant role in reducing the cholesterol accumulated in the arteries and irregular heartbeats, thus improving the health of your heart. Everyone should endeavor to eat more fish to protect their vascular strength.

a. Take a bowl and whip all the ingredients except potato and allow marinating.

b. Take the potato in a different bowl.

c. Take a deep bottomed pan, add oil and heat at a medium flame.

d. Coat the fillets with the marinated mixture and mashed potato.

e. Deep fry for the golden brown on both the sides.

Osteoporosis, an old age disorder, is prevented by regular use of yogurt in your diet. It is a source of calcium that is essential for the development and maintenance of strong bones. The beneficial bacterium present in yogurt proves effective at reducing intestinal disorders that appear as you age. The health of the gut is also controlled by probiotics found in yogurt.

d. To this add the vanilla essence and mix it with the thickened yoghurt.

Above all, water is most important for your body to keep it hydrated. You need to have 8-10 glasses of water a day for gorgeous skin.

These foods benefit you by helping promote a healthy and beautiful appearance- from the inside out; thus making you look younger.

Author Bio

Alia Haley is a blogger by profession. She loves writing on technology and health. Beside this she is fond of watches. She has a huge collection of DKNY Watches. These days she is busy in writing an article on pelvic inflammatory disease.

As I sit and write this I am sipping on a latte made with almond milk. I don’t know if this is just a phase; but currently I am in love with almond milk. The summer of last year I decided to give up drinking milk; I had been experiencing breakouts and dairy can cause acne, among other things- so I gave it up cold turkey. I dabbled in rice milk, but found it too thin to satiate me; and I, like many, looked to soy milk to fill the gap left by milk, but after reading that soy milk can be an anti-thyroid agent, and may contribute to hypothyroidism, I soon gave up soy milk as well.

Almond milk was the next available choice; and I figured I loved almonds so I would likely enjoy the milk. From the first sip I was hooked, the richness that rice milk lacked was in abundance in almond milk; and I began using it smoothies, lattes, oatmeal- you name it.

Almond milk is an excellent alternative to dairy, not only for its rich mouth feel; but because it is a heart healthy alternative. Almonds are incredibly high in vitamin E which helps protect against cancer and cardiovascular diseases. And almonds are higher in calcium than any other plant based food; making it an excellent addition to vegan diets and for those with lactose intolerance. This power food is also good for our skin, as the essential oils found in almonds help battle dry skin and acne.

So it’s not hard to see why I have fallen hard for this heart healthy nut!

However, at almost $5.00 per carton for the nectar of this nut; and going through almost one and a half cartons each week, I found that my beloved almond milk was doing a number to my weekly food budget. When I noticed someone tweet about making almond milk at home I found myself intrigued. I immediately bought a nut milk bag and attempted to make almond milk in my dinky Magic Bullet- not only did it not work, it sent my Magic Bullet to the grave; a blessing in disguise! I traded up and purchased a Blendtec blender and attempted my almond milk efforts again- with much success!

I was astounded at how easy this process was; and the ability to control what goes into my milk is priceless. I’ve made plain, vanilla and chocolate flavored almond milk- get creative, the possibilities really are endless!

As caveat to those using an older or less powerful blender, use a ratio of 1 cup almonds to 4 cups water- this should make the process easier on your machine. For this recipe you will also need a nut milk bag; and at less than $15.00, it will pay for itself!

Homemade Almond Milk

1 cup almonds 3 cups water 1 tsp coconut sugar

Cover the almonds and soak overnight. Drain the almonds and place in the cup of your blender; add water and coconut and blend on high for 3 minutes. Allow the blended mixture to sit in the blender for 5 minutes. Pour the mixture into a nut milk bag, placed in a bowl. Squeeze all the liquid out of the pulp and pour into containers. Refrigerate immediately.

Today is Thanksgiving in Canada, and I, like most of you, indulged this weekend. I spent the weekend with friends and family, enjoying delicious food and lively drinks; but tomorrow will undoubtedly bring thoughts of losing the bloat and getting back on track. So while I squeeze out the last of this holiday weekend, I present to you a guest writer who will highlight the best in internet weight loss tools , to help us all with our fitness and weight loss efforts.

It’s no secret that obesity is a growing concern; as we are all coming to understand that there are many things that contribute to this epidemic. Advancements in technology are often accused of being one of the main culprits in the obesity epidemic; as the internet makes it possible to have virtually everything at our fingertips. When we have so many things available to us on our computers, why would we want to get up out of our chair? Let alone leave the house.

Luckily, there are those of us who have realized that this is a problem and have opted to use the internet for its truly intended purpose: to help and inform. There are so many internet weight loss tools available to us today, with the sole intention of helping us lose weight and stay fit. In addition to that, we can find a plethora of healthy recipe blogs (like Vitality Guide for Women!) and thousands of fitness videos on YouTube.

The only problem that exists from having so many free weight loss tools and websites is that it can sometimes be difficult to find effective ones. In order to help you on your path to weight loss, we have compiled a list of some of our favorites.

A free membership at FitDay.com offers a variety of basic weight loss tools that we could want or need. While they also offer various paid packages with extra features, the free plan works just fine. Once you sign up with the website, you will have your own dashboard or home page, which will be split up into the following categories: weight, activity, calorie budget, food, net calories, and mood.

FitDay.com is extremely user-friendly. When you click on the “food” tab, you can search a huge database of food to find nutritional information, including calories, for a specific item.

You can also keep track of your weight using the “weight” tab. You will enter your current weight, your weight goal, and the progress that you make along the way.

In addition to keeping track of the calories that you take in during the day, you can also keep track of the calories that you burn. The “activity” tab includes a database of exercises to choose from; and it is likely that your exercise of choice will be in the database, but you also have the option of adding in your own.

Another great weight loss tool that is available to us via the internet is LiveStrong.com. Like FitDay.com, the LiveStrong home page is split up into tabs. Their tabs include food, fitness, community, and tools. A great aspect of their website is the in-depth FAQs and articles about a variety of subjects, including exercise, nutrition, and weight loss.

The “fitness” tab includes things like a BMI calculator, a body fat calculator, and a fitness tracker. It also includes fitness videos for people on every level. The fitness tracker allows you to document the activity that you complete during the day, so you know how far you have gone and how many calories you have burned.

The “food” tab includes in-depth nutritional guides, as well as healthy ways to eat if you have specific allergies.

The “community” tab is one of LiveStrong’s unique features; it allows you to find like-minded people with whom you can accomplish weight loss and other goals.

Because both of these websites offer so much in the way of weight loss and healthy living, this article does not include all of their features. However, they are both very user-friendly and act as great motivational tools on the path to healthier living- check them out!

If you follow me on Twitter (@VitalityGuide) then you are well aware that my garden is becoming quite the marvel. We got off to a puttering start, and our delinquency resulted in a mess of weeds; summer sippin’, vacations and the pull of gainful employment was surely to blame. But alas, despite our borderline neglect, our garden has really begun to take flight. Where once we were able to harvest from our garden maybe once every week and a half, we are now overwhelmed by the bounty of our planted enclosure.

Every visit I marvel at the wonder of nature and her ability to support life in such a way. I used to wonder why people would surrender full weekend days to their gardening efforts; but now I get it- completely. The first visit where we were able to harvest I nearly cried at the sight of zucchini flowers; I cheered when we pulled candy cane beets; and I marveled at the height of our corn- boy, I am waiting on bated breath for the corn to be ready; but alas corn is like me, a late bloomer, but I know it will be worth the wait!

We have been enjoying rainbow chard galore, as there is more rainbow chard than I could have ever dreamed. Chard is excellent for juicing, as the stems are brimming with moisture; I’m sure you can appreciate the amount of juicing I have been doing; when chard says juice me, I juice it.

Our peas are plump and juicy; our last harvest we were eating them right off the vine, which is the most apropos method of enjoying these emerald pearls. Our purple beans are also flourishing; we have hatched a tradition of making dinner post harvest and our beans are always featured; since they grow at hypersonic speed, we can afford to be cavalier with our consumption!

Tomatoes are impossibly easy to grow; sun and water is really all this bud needs to swell. But tomatoes are best grown in pots, so we’ve all chosen to grow tomatoes individually; but the owner of our little patch of land has some tomatoes on site, so we’ve taken liberties when it comes to mid harvest snacking!

Our herbs are smiling at us from their perch; thyme, dill, oregano and basil are all ready to pick and the appeal of herbs is that they grow like bats out of hell. The horseradish has been ready forever, but it’s a root that grows very deep and digging it up always fell by the wayside to the easier to harvest goodies; but we finally dug them up. Freshly grated horseradish is something else- seriously some kind of wonderful; but pungent, which I learned the hard way.

But this story isn’t all bushels and bushels of produce, there were some failures. We failed to take heed to the planting instructions when it came to our radishes and they never came to fruition- which is too bad, because I love me some radishes; but we replanted and our hopes are high that this time they will take.

The corn, potatoes, carrots, red beets and the bulk of our candy cane beets are still cooking below the surface, but if the leaves are any indication things are going well!

There were some big surprises in our little patch of life, namely our summer squash. We were blessed with some rather well endowed yellow squash- like behemoth styles; and I thought the worthiest treatment was to use my share in a gratin. Why I would want to fire up my stove on a 25 degree day is beyond me; but a well endowed anything gets what it wants. Since we’re talking gratin, I think this is a great time to have the dairy talk.

In some circles dairy is a dirty word; and although I don’t consume that much dairy, I do love a sharp cheddar. The thing to remember with dairy is to ALWAYS go organic; and if you can, opt for goat or sheep’s milk cheeses; they are not only delicious, but tend to lean on the cleaner side of things. With that said, this recipe is pretty cheesy, as is required by most gratins; what can I say, it ain’t easy being cheesy!

I feel that now, in my twenty seventh year of life, after a great deal of dead foliage in my wake, I can fully say that my thumb is green- I have caught the gardening bug. So without further ado…

Use a mandoline or chef’s knife to slice the squash and potatoes into very, very thin slices, 1/8-inch or less. Toss the sliced vegetables with the olive oil in a large bowl.

Pour a small drizzle of olive oil in a casserole dish (around 8 or 9 inches square) and spread it around the bottom and sides. Place 1/3 of the squash and potato slices in the bottom of the dish—no need to layer them squash-potato-squash-etc.—then season with salt and pepper. Top with half of the goat cheese, scattered evenly in large chunks. Repeat with another 1/3 of the vegetables, seasoning again with salt and pepper and topping with the other 1/2 of the goat cheese. Finish by layering on the final 1/3 of the vegetables and seasoning with salt and pepper.

Pour the milk over the entire dish. Top with the parmesan cheese. Bake, covered, for 30 minutes, then uncover and bake 15 more minutes, until the top browns. Scatter on the fresh basil, if using.

Do you garden? How are your gardening efforts coming along this season? I’d love to know!